Quote (fitz @ May 27 2013 12:52pm)
Been a while now that my bench press has stayed the same (around 225~) and today i was incredibly frustrated because i am not progessing with my bench
All my other lifts have gone up, but i cant seem to get my bench to increase (my chest is most lagging body part as well).
I am on a leg/push/pull and i alternate between 2 routines for my push day
Incline bench
flat bench
cable crossover DROP THESE, WORTHLESS
seated db shoulder press DO STANDING BB OVERHEAD PRESS OR SIDE LAT RAISES
machine isolation bench or flies DO REAR DELT FLYS
tricep push down DO THESE HEAVY, AND ADD IN 1 MORE COMPOUND EXCERISE FOR YOUR TRIS, JM PRESSES, CLOSE GRIP, DIPS ETC
db shrug WORK LATS MORE
or
incline db bench
flat bench
repeat of top
don't do dips with weights anymore because it hurts my shoulders.
I don't care how much i can bench as whats important to me is my squat, deadlift and vertical jump, but its been pissing me off for a while now so i am going to try and improve on it
any ideas?
Above.
You mainly need to work your tris and rear delts for a good bench.
Come back in 1 month and tell me how you are doing with your bench.
Quote (RecenT @ May 27 2013 02:57pm)
Is your career a personal fitness trainer? I think thats something I would like to do, but I don't know if it is a stable and providing career to which I can travel/live a good life with my significant other. Of course I still believe in concept but it doesn't mean I won't grow later to change and learn. There are dumbass personal trainers out there, and I could possibly be one of them lol. Most of my learning have been reading and research from myself. Haven't taken any classes regarding personal fitness. My passion in fitness is to help people lose/gain weight--those who lack motivation and dedication so I can change them. I don't want to train people who is seeking to be a body builder and such.
Not at all. Something I do on the side for fun and extra income.
It's pretty stable if you can get into a good gym and get your clients results. the main people you will be training are every day joes and jannets, so you wont really have any super awesome clients except for once in a blue moon.
good luck
Quote (Aimed_Shot @ May 27 2013 03:33pm)
What do you think about this?
Monday:
5/3/1 Bench
3x10 Bench
5/3/1 Deads
3x10 Deads
WHY NO ACCESSORIES HERE? WHY 3 DAYS A WEEK?
Wednesday:
5/3/1 Press
3x10 Press
3x10 Skullcrushers
3x10 DB Tricep Extensions
4x10 Rear Delt flys
3xF Chinups
Friday:
5/3/1 Squats
3x10 Squats
TRAIN HAMSTRINGS. WHY ARE YOU NOT TRAINING ABS?
Caps
Quote (DoNI @ May 27 2013 04:39pm)
i've been injured for about three months and i need some advice.
three months ago i decided to stop lifting because my shoulders felt painful in a way i had never experienced before. after resting a few weeks i decided to visit a doctor, since the pain remained the same.
i was injected some corticosteroids, but i didn't feel any improvement , so i took some tests. according to the results, i suffer from: supraspinatus tendonitis, sobacromial syndrome and bone edema.
apparently, all this stuff is dued to the shape of my acromion, which is long and sharp and leads me to get tendonitis pretty often.
now, as the pain is starting to disappear, i've been told by the doctor to do some rehab exercises, and my current "workout" consists of: band resisted internal and external shoulder rotation, wall pushups, assisted dips (and by assisted i mean i'm lifting like a 20% of my bw) and db shrugs.
i've been doing this for two weeks; i still feel pretty weak.
in addition to this, i'll visit a physical therapist from time to time, as soon as i finish my exams.
and now i have some questions:
- are there any back/chest/arms exercises which barely involve shoulder movement, that can be done with bands/db/bb and light weight you would recommend? it's been so long since i last worked those bodyparts that i'm starting to feel the atrophy in some areas.
NEARLY ALL PRESSING MOVEMENTS ARE A COMPOUND MOVEMENT. SO NOT REALLY. MAYBE TRY PUSH UPS AND SEE IF IT HURTS THE AREA.
- are there any supplements you would recommend in my case?
ASPIRIN TO HELP WITH INFLAMMATION. SPECIFICALLY SPEAKING THOUGH NONE OF THE TOP OF MY HEAD. RESEARCH CISSUS AND SEE WHAT YOU FIND, I'VE USED IT BEFORE FOR JOINT PAIN.
- i've been squatting light weigth due to the bar resting on the affected area. should i keep doing so? should i squat as if nothing had happened? should i stop doing squats for a few weeks?
DEPENDING HOW YOU HOLD THE BAR, IT COULD HURT YOUR SHOULDER. IF YOU CAN INVEST IN A BELT SQUAT BELT, SO YOU CAN STILL SQUAT BUT NOT HAVE THE WEIGHT ON YOUR BACK AND DAMAGE YOUR SHOULDER EVEN MORE. IF IT DOESNT HURT YOUR SHOULDER SQUAT. REMEMBER TO LISTEN TO YOUR BODY AND BE SMART, DONT MAKE A 2 MONTH INJURY INTO A 8 MONTH ONE. ADDITIONALLY, TRAIN WHAT YOU CAN WITH YOUR INJURY. MEANING DO WHATEVER YOU CAN TO STILL MAKE PROGRESS.
ALSO TRY TO DO ZERKER SQUATS, THE BAR RESTS IN YOUR ELBOW, IT HURTS KIND OF TO DO, BUT YOU GET USE TO IT, THAT WAY THE WEIGHT IS NOT DIRECTLY ON YOUR SHOULDER.
thank you very much in advance; i reallly appreciate your help
HOW DID YOU HURT YOUR SHOULDER?
I'M ABOVE IN CAPS